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🏋️BarbellNearMe

Bench Press Technique

Build a strong upper body with proper form

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Setup Checklist

🎯 Perfect Setup

  1. Eyes directly under bar
  2. Feet planted firmly on floor
  3. Glutes on bench, upper back squeezed into bench
  4. Shoulders retracted (squeeze oranges in armpits)
  5. Grip: slightly wider than shoulder width
  6. Wrists stacked over elbows
  7. Unrack with straight arms
  8. Lower to mid-chest
  9. Press up and slightly back toward face

Common Mistakes

❌ Elbows Flaring

45° angle from torso. Protects shoulders.

❌ Wrists Bent Back

Stack wrists over elbows. Press straight up.

❌ Lifting Hips

Glutes stay down.Arch from upper back only.

❌ Bouncing Off Chest

Touch lightly, don't bounce. Controlled descent.

Grip Widths

  • Narrow (shoulder width): Triceps emphasis
  • Standard (2x shoulder): Balanced chest/shoulders/triceps
  • Wide (24"+): Chest emphasis (risky for shoulders)

Press More, Press Safe

Quality bench = better training

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